Thread the Needle

Thread the Needle Pose, also known as Parsva Balasana , is a gentle twist that helps stretch the spine, shoulders and neck. This restorative position is excellent for relieving tension in the upper back and shoulders while improving flexibility in the upper body. It is a great position for beginners and fits well as a relaxing part of the yoga practice.

Correct Form and Technique

How to perform Thread the Needle Pose correctly:

1. Start in Tabletop Pose (all fours), with your shoulders stacked over your wrists and your hips over your knees.
2. Breathe in and lift your right arm up towards the ceiling, while opening your chest.
3. Exhale, and bring your right arm under your left arm, while lowering your right shoulder and cheek down towards the mat.
4. Keep the left arm active, with the elbow slightly raised, or extend the left arm forward for a deeper stretch.
5. Hold the position for 5-10 deep breaths, and switch sides.

Common Errors

• Tense shoulders: Avoid letting your shoulders pull up towards your ears. Keep them relaxed and down.
• Uneven weight distribution: Make sure the hips are kept parallel and still, without shifting them too much to the side.

Modifications and Variations

To adapt Thread the Needle to your level, try these modifications:

• Neck support: If you feel neck discomfort, place a block or blanket under your head for extra support.
• Use of a bolster: For more support in the torso, you can place a bolster under the side of the body for a more relaxing variation.

Repetitions and Sets

Hold the position for 1-2 minutes on each side, and repeat 2-3 times as part of a sequence to improve flexibility in the spine and shoulders.

Breathing techniques

Inhale deeply as you rotate your arm up towards the ceiling, and exhale as you lower your arm and twist your body. Focusing on deep and steady breathing helps to calm the body and improve the effect of the stretch.

Video Demonstrations

Here are two videos showing the proper execution of Thread the Needle Pose: